Have you ever wondered what fasted cardio is or if it is right for you?
I know cardio is not everyone’s favourite but it is very important to your fitness regime. Dan and I both implement cardio into our workouts at the gym and I have recently incorporated fasted cardio for the summer as I am working on hitting some major goals! Fasted cardio in short, is conducting cardio on a fasted system, meaning you have not eaten and are running on empty, which is why FC is usually done in the morning after having the night to fast. The fuel your body uses to burn energy is dependent on a host of factors, the first being whether or not you’ve just eaten. Your body likes to burn the fuel that you’ve eaten first. So if you don’t have any fuel because you didn’t eat (meaning you’re in a fasted state), then your body turns to what it has stored away and works to burn that. By doing so, the hopes are that you'll turn directly to your body fat stores for energy rather than utilizing the current glucose in the system as you would be doing had you have had something to eat prior to doing the session. Does FC really burn more fat? Yes, studies have shown that doing cardio in a fasted state can burn up to 20% more fat then when compared to sweating it out after eating. A couple things to keep in mind:
If fasted cardio is something you would be interested in and would like to implement, I would recommend adding it in twice to your week, best days would be your off days from the gym. This can be implemented into your workout regime but should not take the place of your hour-long daily workouts (Ashmeade Fitness along recommends working out for 1 hour, 5 days a week which is 4% of your day). Please leave any questions or comments below, I would love to hear from you! Tiffany Ashmeade
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One of my biggest challenges as a Personal Trainer as I have been working with clients is their mind set around food.
I cannot stress enough the importance of eating right. This Journal Blog I am going to talk to you about your mindset, the importance of eating clean and practical tips you can follow. Mindset is everything, if I have said this once I have said it a million times. If you are not in the mental game when it comes to your fitness, your battle will be substantially harder. You need to wrap your mind around a couple of key points in order to be successful.
Eating clean is crucial to your fitness journey, sorry I am not sure you heard me correctly, Eating clean is crucial to your fitness journey. I am sure most of you have hear the 80%/10% concept where 80% of your fitness journey is what you eat and 20% is the physical activity. Well this has recently changed; it is now 80% healthy eating, 10% physical activity and 10% genetics. If you don’t eat clean then you essentially sabotage your physical activity. Society has made food soooo tasty to the point where we now crave it. They have also made it fast and easy which is convenient for so many of us in our fast pace lives…BUT they have also made it very dirty, the complete opposite of what we need to be eating. This is where the mindset part comes in and you need to see food as fuel and not something just to eat. Constantly ask yourself “Will eating ____ fuel my body?” If the answer is “no” then guess what….don’t eat it, its truly not worth it. There is something to be said about the people who “get it”. The people who meal prep, who care about what they consume, and the people who put their fitness above all else. You know that saying “if people are doing it and it works, maybe I should do it to”. Well now is the time to start doing what they do. Here are a couple tips to help you on your journey:
i.Fed Up ii.That Sugar Film iii.Hungary for Change iv.Food Matters v.Food Inc vi.Frankensteer vii.Fat Sick and Nearly dead I know not everyone believes in the Bible, but there is a key verse found in 1 Corinthians 6:19 which states “…your body is a temple” and I truly believe we need to change our mindset and start viewing our bodies this way. We only have one, so lets take care of it. Make your fitness healthy a priority. Thanks Tiffany Ashmeade Ps. Eating clean is crucial to your fitness journey...in case you missed that point!
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I had the opportunity to speak at my church a little while ago and share my testimony of the last couple of years. A part of my testimony was a line…“The Battle is not over, the Journey is not done…”
This line was not intended for my fitness journey but it popped into my head the other day as I was thinking about my fitness and I thought it was very fitting for where I am at today on my journey. I started to dissect the statement and look at how I can parallel it to my fitness journey, starting with “The Battle” The Battle…my Battle… I started thinking, how is battle defined? So like anyone my age, I Googled the word battle and this is what came up, “a lengthy and difficult conflict or struggle.” A fitness journey is so simple, eat well and workout, how hard can it be? But in all honesty it has been a difficult conflict and struggle for me at different times, sometimes even daily. At this point, a year and a half in, it now has incorporated the “lengthy”. In the last 3 months I have lost 33 inches but no lbs! Still sitting around 175lbs. This has been my biggest mental battle. Dan and I had a great talk the other day in the car and again I “threw out” the notion that I will be “happy and complete” once I hit my goal of 140lbs. This is a lie I have been believing and I continually have to remind myself it’s not about that number, this is not the first time I have said this! Dan encouraged me to keep doing what I am doing, working out 5 times a week and eating healthy. My body will continue to change. I continually remind my clients that it’s not about the number on the scale but rather how you are feeling and your inches lost. I take pictures and measurements of my clients and focus on working towards feeling well and leading a healthy life. It’s a day by day battle and sometimes even a meal by meal battle! I still struggle with temptations but I focus on each day and work on enjoying my battle, more like seeing it as a competition with myself. The Journey…my Journey…our Journey Journey can be defined as “travelling from one place to another”… I added “and learning to enjoy it!!” Over the last couple months I have transitioned from an Office Manager position into the role of a Personal Trainer. I left my comfortable salary pay to full commission. This has been a huge trust lesson for Dan and I, being reminded that God has a plan, He knows what He’s doing in our lives and we need to trust Him. One of my favourite Bible verses is “For I know the plans I have for you declares the Lord, plans to prosper you and not harm you, plans to give you a hope and a future.” This is a verse I clung to when life got hard and now I can cling to it in another ways, from a different perspective. Life is constantly changing and when we are able to cling to Gods amazing truth found in this verse, we are given a hope and drive to keep trusting. It has been interesting to watch the fear and anxiety associated around our finances creep in over the last couple months as I have a very detailed budget, know what we need to make and are aware of what we are making monthly. There have been a few times I have come to Dan, with tears in my eyes expressing my fears around money and without fail, he calms my heart, we pray about it and we either receive an email or a phone call of someone interested in our Personal Training services. Dan suggested I stop worrying so much and leave my anxiety in God’s hands, and my response was “actually maybe I should keep worrying because every time I do we get a new client within minutes. Lol” With all joking aside, this is a part of my journey were I have really had to trust God and know that we are well taken care of. We are at a point in time where are journey has become very exciting. We have so many different ideas brewing, lawyers working on contracts so we can start building a team of trainers, and recently started looking into implementing a Corporate Wellness program. God continually has been opening doors to avenues I never thought possible and I just keep saying, “Okay God” as we walk through each door. Lastly, there is still my fitness journey. There are times when I hate this journey and I just “want to get there”…wherever “there” is. I have really been trying to just enjoy it, enjoy watching my body change, enjoy my progress in strength training, and enjoy helping my clients achieve their goals. I now consider my journey a blessing, as I am able to relate to my clients, their emotions, their mental state, their downs and ups. It’s very rewarding to help people get back to who they feel they are inside and to feel better about who they are. I started this Journal with a picture of my 5 years ago…I feel like I don’t even know this person. I was lost in a body that I hated and it took strength and determination to fight my way back to my good old self. I finally feel like me again. Sadly, we are apart of a generation that wants everything NOW and with your fitness journey it can’t be now. My journey will never be over, I will always have a battle with food, but its learning to enjoy the ride and overcome the food addiction. “The battle is not over, the journey is not done but Jesus Christ is Lord of my life and I will chose to make Him Lord, every day, every hour, every minute” If someone had told me three years ago that I would be remarried, with child (JK…LOL) and have a profession as a Personal Trainer I probably would have chalked them up to being crazy! You really never know where life is going to take you but there is something about being open to the possibilities and rolling with the waves! I have journaled about my “mental game” before and again it has reared its ugly head. It took me months to get over the fact that people wanted ME to train them, not always Dan. In my head, I thought, “Dan helped me get to this point, so people are going to only want him”. The reality is I have walked the journey that so many of you are currently on and have gained an endless amount of knowledge over the last year and I AM capable to train individuals, I am valuable and this has been a big mental hurdle for me to overcome. Truly being able to see my worth as a trainer. Yes, Dan trained me and has taught me so much but ultimately, I am the one who chose what I put in my mouth and I am the one who chose to work out when I didn’t want to! It was my determination and commitment that got me where I am today… Officially 85LBS lost! Now I can help individuals with their own mental game as they struggle through the…”I gaining a pound when I was convinced I had lost one”, and the individual who…wants to give up because they have yet to see results. Not only are Dan and I Personal Trainers but we are also counselors and mentors to our clients. This is the biggest privilege of all! This is why Dan has the moto “Its personal before training” because the relationship and trust we build with our clients is more important than the training itself. My favourite part about training my clients is the friendships I have with them. Hearing about their life, their kids, their struggles, being a listening ear for them, and coaching them through life’s battles. I encourage you today to start to work on yourself, your mental game and your personal development. Be aware of your negative thoughts, bring them to the forefront of your mind and replace them with a truth. Ask yourself “what are the outcomes I am trying to create on my fitness journey? How can I improve my mindset, attitude, philosophy, behaviour and character? What will grow me? What are 5 things I love about myself?” All of these questions are vital for your personal development. Take some time to think each one through and jot them down, when it’s written it’s real! When you grow, everything in your life grows with you, it all starts with you so take some time and grow you!
Well hello 2016, nice to see you! I am pumped for this year and what it has in store for our family, our business and myself. Last year was a great year; Dan and I got married, we had the joy of going on two vacations, Dan started a business as a mobile personal trainer, we started a boot camp in our home-town, we are involved in church ministry and so much more. I have truly learned that life is a ride and God has been teaching me to fully trust Him in all areas as we walk this journey we call “life” as a family. We have some big decisions to make over the next couple of years that will change the course of our lives. We continually pray that God will reveal His will to us and we have learned to embrace the unknown, fully trusting God. I have found such peace in relinquishing full control and letting God take us to a place where trust is without borders. This Journal Blog has been harder to write as my fitness journey has been consistent and really, non-eventful. Although non-eventful, I have had such a peace about my weight (officially having lost 80 LBS), the scale is never looming, and our healthy lifestyle has just gone on. Since October 2015 I have lost 1LB, just one but this is the first time in my fitness journey that it has not stressed me out. I can see my body changing so much and my strength level has increased tremendously. I am loving life and the scale has no power over me. I know that with my healthy eating and my commitment to train 5 days a week, my body will continue to change, I will get stronger and my overall health will improve. Eventually my body will say, I am happy at this weight and life will go on! Dan and I listen to Darren Daily who is a great motivational speaker and a successful entrepreneur. The other day he spoke on creating non-negotiables in your life. This got the wheels turning in my mind. What are my non-negotiables? How do I even figure out what they would be? Where do I even start? As I pondered this concept over the next week I figured out, I needed non-negotiables in many areas of life, not just overall. I broke them down into family, fitness and faith. Here are my non-negotiable: Family Phones are off between 3pm and 5pm every day Every Friday night is family night We pray at each meal We pray with our daughter at bed time Fitness I will hit the gym 5 times a week I will keep a log of my times at the gym I will attend Ashfit bootcamps I will not eat chips, chocolate and cookies I will do at least 30min cardio after weight training Faith I will spend time with God every morning We will attend church every Sunday We will attend Life Groups every Sunday We will pray together as a couple every night Some of these were easy to come up with, others took some times and others I did not want to write down at all, like the cookies, chips and chocolate. All of these, I don’t want to give up but know that if they are a non-negotiable then when I am at a party and there are chips I will not be tempted as they are a non-negotiable. I encourage you to take some time to ponder how you would break down the different aspects of your life and from there determine your non-negotiables. I have set some new goals, not just in fitness but also in other aspects of my life. I truly believe that if you set a goal and write it down it is likely to happen. With accomplishing goals there always comes new dreams and this I find exciting. Life is truly a ride, so I have learned; you never know what is around the next corner. I have really learned to put my full trust in God because the thought of not knowing what is coming around the corner can be very overwhelming and can paralyze me with fear. I have been asked to speak at a women’s event at my church in front of 100ish women as we enjoy breakfast on a Saturday morning. This is a scary opportunity for me but there is also an aspect to it that is very exciting. It is scary because I have to speak on a major hurt in my life and talk about some dirty things but it is also exciting because I get to share what God has done in my life, how He has drawn me closer to Him and ultimately how He has redeemed my story. Without stepping out in faith and making the conscious effort to make changes in your life, you will never see yourself grow. Get out of that comfort zone and watch what happens. I really encourage you that if you are “bent” in certain areas of your life that you take time to recognize them and make changes necessary to redirect the course of your life that will ultimately take you down a different path. Make a choice to say, no more will I live like this, I am going to make a change and there is no better time than right now. You may feel lazy, undisciplined, of lack self control but these are all areas that can be changed. Own it, own whatever aspect of your life that you don’t like and get pissed about it, get angry at it and change it. Use the negative emotion of anger to initiate change in your life. You may be bent but you are NOT broken! Tiffany Ashmeade Photo shoot with Terry Ratcliff (My dad)!!! Here is a sneak peak to my latest photo shoot with Terry Ratcliff
#madenew New blog and more pictures coming soon! A couple weeks ago I bought my first ever size 6 pants…..size 6!!!!!!!! I Think I am still in shock. I never would have thought I would be a size 6 but with some simple life style changes, it has happened.
The biggest lesson I have learned is, I need to become mentally strong. Your mental game will make or break you. Becoming mentally strong will separate you from the pack and help you achieve higher levels of success. Dan always tells me, “You are above average”. I hear this statement when I don’t want to go to the gym, or don’t want to do the extra cardio. Those are the times I need to hear it, to turn my perspective around and say, you know what “I am above average and I will reach my goals.” I feel everyone possesses some level of mental strength and if not then it can be easily obtained. I also feel the stronger you are mentally, the more likely you are to achieve bigger and better goals. About three weeks ago I weighed myself on a Friday morning and was convinced I had lost at least 2lbs to go along with my 3lbs the week prior. I was so sure. When I stepped on the scale I had actually gained 3lbs. I was devastated. A lot of you would say, “It’s only 3lbs” but it was a lot to me and really rocked my mental strength. I left for work that morning saying goodbye and I love you to Dan like every other morning and with that he knew I gained. He knew because when I lose weight it’s the biggest deal in the world and he is always the first to know. He didn’t mention it all day but that evening he said, very casually, “how did your weigh in go” and I said, very casually, “I don’t want to talk about it” and then it was like verbal diarrhea, it just wouldn’t stop. It went something like this, “I gained 3lbs, 3lbs. I was so sure I had lost weight but no. It’s the cheese bread I ate at grandmas on the weekend. Its just not fair, I work so hard through the week and then eat cheese bread and gain 3lbs. I don’t want to do this any more, this sucks, all my hard work for nothing” and on and on and on it went. After Dan calmed me down, we discovered that I ate WAY more than just cheese bread that weekend (Cheese Bread has now become a joke and a lot seems to get blamed on the cheese bread). That morning Dan received his “Darren Daily” (A great motivational speaker who sends out daily inspirations for entrepreneurs) which he forwarded on to me because he felt it was so fitting for me at that time. It was all about developing your mental strength to be successful and to be prepared for life’s battles. I will look at a few in this blog and put my own spin on it as we go. (Side note: In previous blogs Dan and I have both written about not weighing in regularly, which we whole heartedly believe in. I was doing weigh in’s for a 3 week period as I was doing a Burn Phase. Keep your scales put away) Mental strength conquers self-doubt. I have set many goals over the last year and with each of those goals has come a level of self-doubt, more doubt for some than others. If your goal is to bench press 150lbs, run a 10K or lose 40lbs you will likely experience self-doubt. This self-doubt is normal part of the achievement process. When you are mentally strong you will be prepared for the negative self-talk and ultimately be able to reframe your negative self-talk and look at your goals with increased confidence. With self-doubt you are listening to your negative thoughts on a daily basis. To overcome this you first need to become very aware of this talk, change it to positive self-talk and become your own cheerleader. This may seem like common sense but so many are unaware they are listening to their negative self-talk. Take this a step further and start listening to motivational speakers while working out, in your car, first thing in the morning and before bed. All of these changes will be your constant positive defence against that negative mental offence. Mental strength keeps you focused and motivated. I think we all find it easy to stick to our goals when we are feel great, are on top of the world and motivated, but we all know this feeling doesn’t last. When mental strength is in place you will keep focused on your goals and moving towards them, especially on the days you don’t feel like it. Dan has said to my countless times when I don’t want to be at the gym, “These are the days that count the most, these are the days you need to be here.” The “I Don’t Feel Like It” days are the days when you need to dig deep and discover the inner strength that has been waiting to be discovered. Mental strength helps you decipher unhelpful advice. We all have them…those doubters, haters and critics, the ones who offer advice when you didn’t even ask. I have come across some terrible advice in the last year, people telling me to stop in case I hurt my back, people saying I shouldn’t work so hard, people saying I should not lose any more weight. All of these comments shook me, some I started to believe. Since I work out 5 times a week, I am getting stronger and my back is healed and because I have made lifestyle changes the weight is coming off regardless of what I do because my body is healthy and working towards a healthy homeostasis. Mental strength will help you tune out the unhelpful criticism and bad advice from those around you. Being strong will help you stay true to your values and keep you focused on making the best decisions, regardless of the feedback you receive from those around you. “Don’t let some ones else’s opinion of you become your reality” –Les Brown Mental strength ensures you will learn from your mistakes. The worst thing you can do on your fitness journey is to make excuses. I have heard COUNTLESS excuses from EVERYONE and I am not even a personal trainer (Dan and I write them down and will one day make a book of the excuses). What I have learned is you cannot push people when it comes to their fitness; they have to want it for themselves. When you hide your mistakes and make excuses for your blunders, this increases the chances that you will repeat your mistakes again. I had a huge realization a couple of weeks ago when I discovered an excuse I was making that if Dan can cheat on weekends so can I. Because I work out so much through the week, I thought it was ok for me to indulge on weekends. I realized two things; Dan has been working out for 20 years, is a male, I am just starting my journey and food is a major factor in my success. Secondly, I am an endomorph, my body tends to be bigger and hold on to fat so I need to be stricter with my eating. I took this as a learning opportunity and was happy that I only gained 3lbs. I used my mental strength, taking my thoughts from “I want to die I gained 3 lbs” to “I ate like crap on the weekend and only gained 3lbs”. Mental strength helps you humbly accept responsibility for your actions so you can ultimately learn from your mistakes. Through each mistake you will learn a lesson and through each lesson you will grow and with each growth you will reach your goals…I promise! Mental strength provides courage. When I first started at the gym in April this year, I was so scared and intimidated by the meat heads that I went on the stairs for 10 minutes and left. Dan called me later that day to ask how it went and I contemplated making something up (aka lying) but I told the truth and after he was done laughing at me he said how proud he was of me. I went with Dan after that and developed confidence in the gym ultimately developing mental strength! I know for many newbies you think everyone is watching you BUT listen when I say, people are not watching you, most people are there doing their own thing working on their own mental strength…trust me. If you ever want someone to go with you to the gym to show you the ropes leave a comment below or message me and I would love to go with you (for free!!). Stepping outside your comfort zone is difficult, but mental strength gives you the courage to face your fears and never look back. Mental strength helps you bounce back from failure. While failure causes most people to give up, mentally strong people bounce back from failure even better than before. I have faced failure over the last couple of years in many areas of life, not just at the gym but because of my mental strength, now failure is my biggest motivator. It drives me to push harder than I ever have, it makes me want it bad, it’s the animal in my competitive nature. This mental strength has helped me to develop my self-worth and realize I am worth fighting for and when I fail time and time again, I get back up without fear. Building mental strength will help you use failure as a stepping-stone to future success. “When life knocks you down, try to land on your back because if you can look up you can get up”- Les Brown Mental strength helps you regulate your emotions. This to me is the most important area to develop mental strength. Any road to success, extremely the fitness road is filled with emotional highs and lows! If the skills to handle your emotions around these highs and lows are not in place, you will struggle in all emotional areas. Mental strength is the key to controlling your emotions so your feelings don’t get in the way and lead you astray. There will always be obstacles and challenges that threaten to derail your road to success. Building mental strength will help you develop resilience to life’s inevitable obstacles so you can overcome setbacks with confidence. It is truly about the journey you are on and not just the end result. If you can take a step back and be aware of your journey, I truly believe you will achieve your goals. Take each day as it comes and work at being better than you were yesterday. If you hit the pinnacle of the mountain, there is nowhere left to go but down and I am not ready for the decent. Keep pushing each day, enjoy your journey and develop your mental strength. Until next time Tiffany Ashmeade Plato, Plato, Plato! One of the most discouraging parts in a fitness journey. I have hit a plato at 175-180LBS. It’s a very frustrating process but after a great chat with Dan last night I realized something, my body has a new homeostasis. I still eat clean (same caloric intake), I still workout 5 days a week but nothing seems to be happening. My body has said everything seems to be working well; I am content where I am. The problem is that I am not content. I still have major milestones to meet and goals to achieve! I am not done yet. Dan named my new phase “Crazy Time”. I am going to add 30-60minutes of cardio to every workout…Craziness. That means running 35mins after each AshFit Bootcamp, adding 30-45min stair mill or row machine to every gym workout and best (or worst) of all on non-weight lifting days, do 1hr cardio. If you want to be great, go out and get it. “Greatness is not a function of circumstance. Greatness, it turns out, is largely a matter of conscious choice.” – (Jim Collins) I am making a conscious choice to be great, to reach my goals and to change my life. Its Crazy Time Ya’ll!!!! Two things I took away from the chat Dan and I had last night…
I constantly ask Dan why, like a 5 year old, but I just need to know. I ask why we do certain lifts, why by turning my wrist or changing my stance does it affect a certain muscle more, why am I eating spinach not lettuce, what is happening in my body, why are we doing the exercise this way, what muscle am I working, I just need to know. I need to know what is happening in my body and really focus on Mind to Muscle. With this being said, who is willing to join me in this “Crazy Time” phase? Post your goals for the next 4 months and hashtage #ashfit or message me and we will hold each other accountable and work together! Remember: Greatness is a choice! Will you chose it today? Until next time Tiffany Ashmeade #madenew My Goal: 40lbs in 4 Months. That’s a little over 2lbs each week. The average healthy weight loss is 1-2lbs per week, I am above average! #shewantsitbad #discipline #desire #determination #goals #40in4 #aggressive #aboveaverage #fitfam #runner #together Picture: A note Dan left on the fridge for me to see the morning after our great "Crazy Time" chat. Best husband in the world! I remember the day I lost my feet. I remember catching a glimpse of them and thinking they are no longer pretty and feminine like they had once been. They no longer showed the veins and tendons, that nice trim look had disappeared. I had actually lost the space between my toes because of how large they had gotten. It was the last part of me that I still saw as slim which was now gone. I also remember the day I got my feet back. I was laying on the couch and said to Dan “hey I actually have space between my toes”. I tell you this simple and maybe to some of you very pointless fact because I want to focus on paying attention to the little things, the small changes, the tiny victories. Here are some of my small changes/ little victories: I have really noticed a change in my hands, similar to the changes in my feet. I am starting to see the tendons as well as more consistent veins. My engagement ring (received in July) is already spinning on my finger and my wrist bones are finally back! I have also noticed my collarbones starting to show which is very encouraging. Fun Fact: Dan taught me that you will lose body fat from the outside in; meaning from your fingers in, toes up and head down. My forearms have muscles that I have never had before and are starting to show great definition. My face is the change people notice the most. I get the most “you have lost weight I can really see it in your face” comments. Its so nice to pass the point in my journey where outsiders are noticing the changes, not just me. Clothes, clothes, clothes! I have had to go on a couple shopping trips to get clothes that fit. I will come down stairs dressed for church and Dan will say “I think those pants need to go in the Goodwill pile, your bum is saggy!” So up I go to find a new outfit. It’s a great problem to have as I do love shopping. I will often put on a shirt and say “holy cow, look how big this is on me” and then find Dan a picture of me in the same shirt years prior. We will then marvel at the changes that have taken place and rejoice in that tiny victory. ANDDD to my amazement some of my shoes are too big. Who knew that my feet had trimmed down to a point where my shoes don’t fit any more! I now have to walk around the house a couple laps before leaving to ensure they will stay on my feet. Two smaller goals of mine were to be able to wear tall boots and to weigh less than Dan. 10 months into my fitness journey and I am able to wear tall boots just in time for Fall! This was one of the biggest and more emotional victories for me. Not 100% sure why accomplishing this goals was so big for me but I was very very happy walking out of the store with my first pair of tall boots. I have also surpassed Dan in weight by 1 pound! Its only 1 pound but its still one of my goals being met! Lastly is my Bench jacket. I bought this with Dan in April and at the time it was 4 inches shy of doing up and I could hardly move my arms but I wanted it so bad. I had never had a Bench jacket before and all the cool girls wore them! (lol) I took a painting down in my front hall way and I hung the Jacket up there so I would see it every day. It was my goal to fit into this jacket. As of September 2015 the jacket fits!! Dan and I celebrated this tiny victory with McDonalds... JK, but we did celebrate and were very happy and proud! Don’t get me wrong, I still have those days where I feel like I’m 300lbs and other days I feel like I’m 100lbs. But even when I have those "Fat Days" as I call them, my hands don’t change, my collarbone still shows and my Bench jacket still fits! It was fun to reminisce with Dan as we talked about this blog, to think back on all these small victories. I love stopping to reflect on these goals as I find these small victories a constant reminder to not give up even when the scale doesn’t change and you feel discouraged. I tell you about the small changes because sometimes we are so focused on hitting our goal weight that we miss the small victories. I hope you will stop and take count of YOUR little victories, which I feel add up to more in the long run. What are your small changes/ little victories? Start to take notice of the smaller changes as you venture on your fitness journey. They should make you smile! I have written down some tips I use that may be helpful to you. These will help you see those small victories and ultimately reach your final goal.
Remember 1 + 1= 2 If you are eating healthy and working out you will see your body change. Tiffany Ashmeade
Pictures below 90 Day challenge from March 22- June 22. Shows all the areas I measure, my goals set in March and my goals reached in June. Second two are examples from my Workout Journal. |
"MADE NEW"
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